How much iron is enough?
BY Kathleen Alleaume body+soul
Know the dangers of not getting the right amount of iron.
Iron is a dietary mineral that plays an important role in the body, though too little or excessive amounts in the blood can have dangerous affects on the body.
Low amounts of iron in the blood can starve cells of oxygen, causing fatigue, low immune function and in severe cases, iron-deficiency aneamia. Certain people are at increased risk of iron deficiency anemia, including women (due to loss of blood during menstruation), pregnant women (who need to cater for the growth of the baby and placenta), infants (who don't get enough iron from breast milk or formula), children (who need extra iron during growth spurts), frequent blood donors and vegetarians. These individuals may need to take iron supplements when prescribed by a doctor.
Upping your iron intake
Common side effects of iron supplements include changes to bowel habits, such as dark coloured stools or constipation. Relief of constipation can be managed naturally by eating more fruits with the skin on, fresh vegetables, whole grains and legumes, drinking more water and being physically active.
If constipation persists, talk to your doctor for advice, as treatment can also involve lowering the recommended dose of iron for a short time to give the body time to adjust. Changing to a different brand of supplement can also help, but generally speaking, the higher iron content tends to cause the most problems.
Too much iron in the blood
It is important to discuss your need for supplements with your doctor, as high doses of iron (more than 100mg per day) can be toxic and fatal. An overdose of iron can overwhelm the intestines and occasionally lead to a degree of 'iron overload'.
Because the body stores iron very efficiently and has no system to rid itself of excess iron, taking more than the daily recommended amount can cause excessive iron deposits to accumulate in the body, resulting in hemochromatosis – a condition where the body absorbs more iron than usual from food.
People with hereditary hemochromatosis may absorb up to 30 per cent of the iron they consume. With this increased rate of absorption, the body cannot get rid of the excessive iron fast enough, so it builds up. The excess iron then interacts with oxygen in the body to produces 'free radicals' which damage cells and eventually lead to organ failure, especially of the liver. Other problems that can be caused by excessive iron include heart disease, diabetes and arthritis.
While the majority of people with diagnosed hemochromatosis inherit it, there are other non-genetic causes also to blame. These can include repeated blood transfusions and massive doses of iron supplements. Ironically, physical signs of iron overload can be similar to iron-deficiency anaemia (tiredness, lethargy, tummy upsets, nausea, vomiting and in severe cases tissue damage, especially to the liver and heart).
To be on the safe side, avoid the temptation to self-diagnose. If you need to increase your intake of iron, it is strongly recommended that you make changes to your diet first and seek medical advice before taking an iron supplement.